I wanted to be able to download and print out all the Body Beast workout sheets separately, fill them in and add them to my workout records. I have a folder going back to the 1990s with all my old gym workout sessions in it, so I always want to have the same kind of Excel spreadsheet look that the rest of my stuff has.
Beast Total Body Workout Sheet
Do you have the Download sheets for the Body Beast Bulk workouts? I see on here there is only the Build versions. i really like the format you have them in and was hoping you had the Bulk ones in the same format? thank you!
Like other popular home workout programs, Body Beast program uses a 3-phase system for 90 days. Each phase includes total body workouts, and separate upper body and lower body workouts to help you gain chest muscles, shredded arms, a strong core, and powerful quads and glutes!
Kim & Kalee Sorey have helped 1000s of women look and feel their best and are Elite Beachbody Coaches. The Nashville mother-daughter duo focus on simple healthy recipes & at home workouts! Get started here, learn more about their journey, or send them a message.
Thank you for making the workout sheets you created available! The format helps track results through side-by-side comparison from week to week and offers the additional benefit of saving paper.I appreciate your efforts!BEAST UP!!
There is nothing wrong with getting aggressive to see results, but if you are overtraining your body, you are not going to get the results you are looking for. So I would do steady state/lower intensity cardio for a week or two then add 1-2 HIIT workouts a week then increase it as you feel able. Listen to your body.
What is the best way to include 30 minutes of cardio twice weekly and a once weekly 30 minute stretch?Should I do them as my warmup before the body beast workouts or as separate workouts at another time during the day or on rest/off days?
They both effective and do the job, but I think STS is the better program overall. I feel like my upper body bulked up more with Body Beast and they both did great on lower body. It also depends a lot on what you are looking for. STS is more professionally done. The workouts are longer and you need more equipment. Cathe is a better trainer. But Body Beast is still an effective program that does the job. Shorter workouts, less equipment, irritating trainer.
The ExercisesThis workout has a warm-up followed by 7 Combo Sets in the main workout. For each set you pyramid up to 7 reps, so in total you do 196 reps, and each rep is multiple moves in one.
Part of the Body Beast set, this is a total body circuit workout. After a brief warmup, Sagi guides two backgrounders - Nick with the baseball cap, and Pretty Boy Brian - through four circuits. Each circuit comprises two upper body exercises, one lower body exercise and an abs/core exercise. You do 15 reps per exercise, do each circuit twice, take a water break, then move to the next circuit. You will need dumbbells, a mat, a bench and a pullup bar or substitute, like a door attachment.Sagi's warmup is under two minutes long, as is the case with the entire Beast set (jog in place, arm circles, getting up and down from plank a few times, then more jogging). After that you will start your four-exercise circuits:Circuit 1 - pullups, pushups, squats, crunchesCircuit 2 - incline bench press, bent-over row, reverse alternating lunge, plank twist-twist (get into plank, then alternate bringing each knee in towards the opposite armpit/upper torso)Circuit 3 - 1-1-2 military press (left arm, right arm, then together), single arm posterior delt raise, deadlift, Russian twist with weightCircuit 4 - bicep curl up/hammer curl down, single arm triceps kickback, calf raise, side forearm plankWith such a high number of reps per exercise, most instructors would bill this as an endurance-building workout, but Sagi encourages you to go heavier on your second set of each exercise, which seems to push it more towards strength building. If you started with a good 15-rep low/moderate weights, increasing it for another set of 15 is challenging to do with good form, and both backgrounders have to drop their weights and finish out sets with no weights on more than one occasion. It will take a couple of times through this workout to find the right weights. When I go up to a moderate-heavy weight on my second set, I hit failure by the end.Sagi gives a water break of about a minute between circuits, and occasionally a 20-second break between the second and third exercises in a circuit, but usually there's just enough time to put down weights and set up for the next exercise before you're moving again. Curiously, although I break a sweat, I do not get my heartrate up high enough to get any real cardio boost from this workout, despite Sagi's promise in his intro that you'll be sweating hard and getting a cardio benefit from Total Body.There is a countdown timer, a counter for your reps, and a graphic that gives you the name of each exercise. Sagi is an erratic counter; he doesn't miss any reps but his tempo is all over the place. The music is generic background, veering towards metal, but not really noticeable once you're into the workout.After the last circuit, there is a too-short stretch of under two minutes that hits shoulders, back, calves and hip flexors/quads briefly.I like the basic exercises in this workout, the pacing and how you hit all the muscles in 35 minutes. I don't like the music much, and the warmup and cooldown are way too short.
Instructor Comments: Sagi is a little more low-key than in some of the other Beast workouts - he doesn't insult his backgrounders as much, and there is less of "let's get beastie" talk. He demonstrates each exercise with good form, but does less than half of the workout; most of the time he is walking around to check Nick's form and Brian's form and encourage/lightly bully them into lifting heavier.
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With this, you would hit each workout six times, giving you plenty of time to increase efficiency on the different movements contained in each workout. After the fourth week, I would take an off-week to allow the body to recover, then come back with the next set of workouts at the next level.
"@context":" ","@type":"VideoObject","name":"Bodyweight Workout for Beginners","description":"Here's a good bodyweight workout for beginners\n\n1A) Power Skips (For Height) 4 sets x 8 reps / Leg\n\n2A) Sumo Squat 3 x 15\n2B) Push Ups 3 x submax (no failure -- leave a few reps in the tank)\n\n3A) Drop Lunge 3 x 10 / Leg\n3B) Recline Rows w/ Jungle Gym 3 x submax\n\n4A) Plank Build Ups 3 x 30-60 secs\n4B) Hollow Rocks 3 x 15\n\nProgress each week by doing more reps with better form.\n\nPowerful resources for the DRIVEN Ex-Athlete DAD\u2026\n\n1 - Join the FREE Facebook group for DRIVEN Ex-Athlete DADS\n\n \n\n2 - Grab Access to \u201cThe Forged FATHER PATH\u201d which will give you the exact 4-Element Method I use with my VIP DADS inside the Forged FATHER Project\n\n \n\n3 - Apply to work directly with me and my team one-to-one within the Forged FATHER Project\n\n \n\n4 - Listen To The Forged FATHER FM Podcast and get FIRED UP to dominate as a DAD, HUSBAND, PRODUCER, and ATHLETE\n\n ","thumbnailUrl":[" -hShw/default.jpg"," -hShw/mqdefault.jpg"," -hShw/hqdefault.jpg"],"uploadDate":"2012-05-16T01:04:35Z","duration":"PT2M9S","contentUrl":" -hShw","embedUrl":" -hShw?rel=0","interactionStatistic":"@type":"InteractionCounter","interactionType":"@type":" ","userInteractionCount":"99149"loading...
"@context":" ","@type":"VideoObject","name":"Bodyweight Workout For More Strength and Muscle","description":"Here's a great sample bodyweight workout that will build more strength and muscle.\n\n1A) Squat Jump 4 x 8 (for max power and speed)\n\n2A) Prisoner Squat 3 x 20\n2B) Push Up + Rotation 3 x sub\n\n3A) Bulgarian Squat 3 x 15 / Leg\n3B) Feet Elevated Recline Row 3 x submax\n\n4A) Burpee 3 x 15\n4B) Feet Elevated Plank + Alternating Knee Tucks 3 x 15 / side\n\nPowerful resources for the DRIVEN Ex-Athlete DAD\u2026\n\n1 - Join the FREE Facebook group for DRIVEN Ex-Athlete DADS\n\n \n\n2 - Grab Access to \u201cThe Forged FATHER PATH\u201d which will give you the exact 4-Element Method I use with my VIP DADS inside the Forged FATHER Project\n\n \n\n3 - Apply to work directly with me and my team one-to-one within the Forged FATHER Project\n\n \n\n4 - Listen To The Forged FATHER FM Podcast and get FIRED UP to dominate as a DAD, HUSBAND, PRODUCER, and ATHLETE\n\n ","thumbnailUrl":[" -eHOU/default.jpg"," -eHOU/mqdefault.jpg"," -eHOU/sddefault.jpg"," -eHOU/hqdefault.jpg"],"uploadDate":"2012-05-16T01:26:43Z","duration":"PT2M11S","contentUrl":" -eHOU","embedUrl":" -eHOU?rel=0","interactionStatistic":"@type":"InteractionCounter","interactionType":"@type":" ","userInteractionCount":"40292"loading... 2ff7e9595c
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